WOD 5.20.14

Main – CrossFit

Warm-up

Day 5 (No Measure)

Rowing
Couch stretch
Pass throughs
Three Rounds of the above at 200M Row.

Then Coaches Choice.

Weightlifting

Push Jerk (30 Minutes to work up to 1RM)

Push Jerk if you have a good overhead squat, or potential for one (Shoulders).

Split Jerk if you struggle with shoulders on OHS.

30 Minutes to a 1RM, from the Rack. Fast, fast, fast. Everything is fast.

Metcon

6 Rounds Shoulders (Time)

10 Wall Balls (20#/14#)
10 Shoulder to Overhead 95#/65# (from the ground, no rack)
10 Box Jumps 24″/20″
RX + = 115#/85# and the wall ball must completely clear the target, so you can see the line underneath the ball (and it is 9′ for women for RX+)

Cool Down

Hit it all,

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